8/31/21
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Bench Press
Your calculated percentages
6-6-5-5-4-4
All Sets Based on 1RM Bench Press
Set 1-2: 6 @ 73%
Set 3-4: 5 @ 78%
Set 5-6: 4 @ 83%
Metcon (Time)
“Going Down Swinging”
10-9-8-7-6-5-4-3-2-1:
Thrusters 95 / 65 lb
Toes to Bar
Lateral Barbell Burpees
Stimulus
– Conditioning Category: Threshold
– The thrusters should be performed at a weight that we can complete in no more than 2 sets on any round.
– The toes to bar reps should be manable to complete in no more than 2 sets on any round. If needed, complete the same number of toes to bar every round. In this case, choose a number that you know you will be able to complete in 2 sets.
– Score: Time
Strategy
– The first three rounds (10-9-8) account for just over half of the reps of the entire workout. So let’s respect the reps these first three rounds so we can be in a position to finsh the workout faster than we started.
– Breaking the thrusters and toes to bar into two sets early with a quick break could be a good strategy to allow for us to hold onto the bars in the middle rounds.
– Recover on the burpeees early on. Find a smooth steady pace as the real seperator in this workout is who can hold on for big sets on the bars.
Modifications
THRUSTER
– Double Dumbbell
– Squat Jumps
– Wallballs
TOES TO BAR
– 2x AbMat Sit-Ups
– Medball Sit-Ups
– V-Ups
– Knee Raises
BAR LATERAL BURPEES
– Burpee Over A Dumbbell or Line
– Regular Burpees
Metcon (No Measure)
Strict Handstand Push-Ups
[BASED ON MAX UNBROKEN SET]
5 Unbroken: 4-3-3-2-1
10 Unbroken: 9-8-7-6-5
15 Unbroken: 12-10-8-6-4
20 Unbroken: 18-15-12-8-4
25 Unbroken: 20-16-12-8-4
Accessory: Pushing
3 Sets for Quality:
10 Weighted Tempo Push-Ups (2 Second Negative)
20 Banded Triceps Extensions
20 Banded Pull Aparts
Rest as Needed